How to practice the deltoid and trapezius muscles with dumbbells

Dumbbell training can effectively strengthen the deltoid and trapezius muscles, mainly through movements such as shoulder lifts, lateral lifts, forward lifts, bending down to fly birds, and shrugging shoulders.

1. Shoulder exercises

Shoulder exercises are the core movements for training the anterior and middle deltoid muscles. Both sitting and standing positions are acceptable. Hold dumbbells with both hands on either side of your shoulders, with palms facing forward and vertically pushing upwards until your arms are extended. Slowly descend to the starting position. Pay attention to maintaining core stability and avoiding lumbar compensation. This movement can significantly enhance shoulder strength and girth, making it suitable as the opening movement for training.

2. Side Lift

The side lift is aimed at the middle bundle of the deltoid muscle. Hold dumbbells with both hands and let them hang naturally. Bend the elbows slightly and lift them to shoulder height on both sides of the body. Control the speed and slowly descend. Avoid shrugging or shaking your body during the movement, and lean slightly forward to increase mid-range stimulation. This action can shape the width of the shoulders and improve the problem of slipping.

3. Front level lift

The front level lift mainly stimulates the anterior bundle of the deltoid muscle. Hold the dumbbell in front of the thigh with both hands and lift it alternately or synchronously forward and upward to eye level, keeping the elbow slightly bent. Pay attention to controlling the centrifugal stage and avoid using inertia to complete actions. This action can enhance the front line of the shoulders and improve the performance of upper limb push movements.

4. Bending bird

Bending bird focuses on training the posterior deltoid and upper back muscle groups. Lean forward at a 45 degree angle, hold dumbbells with both hands and let them hang naturally. Keep the elbows at a fixed angle and spread them to both sides until they are parallel to the back, feeling the contraction of the scapula. The movement should avoid arching the back or extending the neck forward, which is suitable for improving round shoulder posture and strengthening the balance of the posterior muscle group.

5. Shrugging

Shrugging is a classic movement for isolated training of the upper part of the trapezius muscle. Hold dumbbells with both hands in an upright position, raise both shoulders towards the earlobes as much as possible until they reach their peak and contract for 1-2 seconds, then slowly lower them down. You can try alternating between vertical and rotational shrugging to fully activate the trapezius muscle. Be careful to avoid leaning forward in the neck or relying on the waist, and choose weight based on completing standard movements.

It is recommended to schedule 2-3 shoulder exercises per week, selecting 3-4 movements each time and repeating 3-4 sets 8-12 times per group. Warm up the shoulder joint thoroughly before training, and stretch the trapezius and deltoid muscles after training. Initially, use lightweight to master the action mode and gradually increase the load. Ensure high-quality protein intake in diet, such as chicken breast, fish, and soy products, to help with muscle repair and growth. If there is shoulder pain or limited mobility, training should be paused and professional rehabilitation therapists should be consulted.